Thanks in part to their widespread promotion on social media, walnuts have seen a surge in popularity in recent years. Global exports of the nut, which totaled just over 160,000 metric tons in 2010, had more than doubled to 324,700 metric tons by the end of 2021. Today, the global walnut market has soared to an impressive $8.8 billion, with projections indicating it could exceed $11 billion by the end of the decade.
While the nut’s sweet taste and distinctive flavor are well-known, many people are unaware of its impressive nutritional benefits or its widespread use in various dishes. “Walnuts are very versatile and can be eaten raw by the handful, sprinkled onto salads, cereal and oatmeal, and are commonly used in many baked goods recipes,” notes Roxana Ehsani, a registered dietitian nutritionist and board-certified sports dietitian.
Origins of Walnut
Walnuts are a type of tree nut with origins dating back about 7,000 years to the region that is now Iran. They are cultivated in various countries, with the United States, China, Iran, Chile, and Ukraine being the top global producers. In the U.S., nearly all walnuts are grown in California, where the state’s ideal climate and fertile soil create perfect conditions for walnut cultivation.
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Walnut trees have impressive lifespans, often living up to 300 years. However, most walnut orchards in California are replanted every 35 years due to decreased productivity as the trees age. Globally, several types of walnuts are available, but the most commonly consumed varieties are black and English walnuts. Among these, English walnuts, also known as Persian walnuts due to their early cultivation in that region, are significantly more prevalent.
Are there any Downsides to Walnut Consumption?
No matter which variety you prefer, walnuts are a powerhouse of nutrition. They are rich in calcium, vitamin B6, magnesium, riboflavin, niacin, folate, manganese, vitamin C, phosphorus, potassium, zinc, and provide a significant portion of daily iron needs, according to the U.S. Department of Agriculture.
“Walnuts are also an excellent source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid,” says Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University. She explains that higher ALA intake is linked to improved heart health, including a reduced risk of heart disease and type 2 diabetes. “Clinical trials have also shown that consuming walnuts can lower LDL-cholesterol levels, often referred to as ‘bad’ cholesterol,” she adds.
Roxana Ehsani, a registered dietitian nutritionist and board-certified sports dietitian, highlights that walnuts contain “the highest amount of ALA of any tree nut.” She also notes that they are an excellent source of protein, with a generous 4 grams of plant-based protein per 1-ounce serving. “They also provide 2 grams of fiber, which supports gut health and promotes feelings of fullness,” she says.
Additionally, walnuts’ antioxidants and anti-inflammatory properties can enhance brain function and slow cognitive decline related to aging.
Despite their many benefits, walnuts should be consumed in moderation. They are high in calories—nearly 800 calories per shelled cup. Excessive consumption has also been associated with kidney stones in some individuals, as walnuts are rich in oxalates, which can contribute to calcium oxalate stones, the most common type of kidney stone. For this reason, the National Institute of Diabetes and Digestive and Kidney Diseases advises individuals who have experienced kidney stones to limit their intake of walnuts.
Ehsani also cautions that walnuts should be avoided by anyone with a known tree nut allergy. However, for those without such allergies, she recommends “walnuts are a nutrient-dense food and a great nut to include in any balanced diet.”
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